Cross Country Skier

1. The Cross-Country Skier is a four-count exercise done at a moderate cadence.

2. At normal cadence, this exercise will look as follows.

3. The Cross-Country Skier.

4. In Cadence, EXERCISE.

5. 1-2-3-1, 1-2-3-2, 1-2-3-HALT.

6. Position of attention, MOVE.

STEP II: Platoon, ATTENTION.

7. The Cross-Country Skier.

8. I will explain the start position to you.

9. The start position is the position of attention.

10. Start position, MOVE.

11. By-the-numbers.

12. On count one, jump slightly into the air, and move the left foot forward and the right foot backward, landing with both knees slightly bent. Simultaneously, move the right arm upward and forward to shoulder level and the left arm back as far as possible, throughout this exercise keep the arms straight and the palms facing each other. Ready, ONE.

13. On count two, jump slightly into the air, and move the right foot forward and the left foot backward. Simultaneously, move the left arm upward and forward to shoulder level and the right arm back as far as possible. Ready, TWO.

14. On count three, repeat the action of count one. Ready, THREE.

15. On count four, repeat the action of count two. Ready, FOUR.

16. NOTE: On the last repetition return to the start position.

17. Without the numbers. Position of attention, MOVE. AT EASE.

STEP III: Platoon, ATTENTION.

18. At Normal Cadence.

19. The Cross-Country Skier.

20. In Cadence, EXERCISE.

21. 1-2-3, 1-2-3, 1-2-3, 1-2-3, 1-2-3-HALT.

22. Position of attention, MOVE. AT EASE.

23. What are your questions pertaining to this exercise with or without the by-the-numbers method of instruction?

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